1. You're Not Having a Heart Attack
Identify the situation as an anxiety attack. One of the most common symptoms of a mild-to-severe anxiety attack is an increase in your heart rate or the sensation of the heart skipping a beat. Knowing you're having an anxiety attack and not a medical condition like a heart attack is the first step toward calming down and slowing down the body's natural response to stress.
2. Take a Deep Breath
Change your breathing. Belly breathing or abdominal breathing is a rapid way to slow down the heart rate. Simply breathe in through your nose, making a conscious effort to fill your lower lungs with air. Put your hand on your stomach and puff it out as you breathe. When you exhale, deflate your stomach. You should feel your hand lowering slightly as you exhale. You can increase the effectiveness of this exercise by saying the word "relax" to yourself as you exhale.
3. Meditate in a Quiet Place
Practice meditation. If you don't have time for formal training, you can pick up a guided-meditation CD at a local bookstore or holistic shop. Find a quiet place, and get into a comfortable position. Close your eyes and practice belly breathing. When you feel your heart rate start to slow, let your mind wander and observe your thoughts, making sure not to judge them or to become overly critical. Ideally, you should block out 20 minutes for meditation, but even 5 minutes will get your heart rate down and your mind off the feelings of panic.
4. Getting Pharmaceutical Help for Anxiety
Speak with your doctor about taking anti-anxiety medications. Many people take a class of pills called benzodiazepines for short-term anxiety relief. You can take one of these pills at the onset of panic, but they are known to have side affects and may lead to addiction with frequent use. If you feel like your anxiety attacks are starting to affect your ability to perform basic daily functions, you may want to consider speaking with a counselor and starting out on a low dosage of medication.
